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ARTICLESApril 03, 2025

Here Is How to Find the Right Therapist

How to Find the Right Therapist: A Guide to Choosing the Best Fit for You

Finding the right therapist can feel like searching for a needle in a haystack—especially when you’re already dealing with stress, anxiety, or other challenges that led you to seek therapy in the first place. To further complicate matters, never before have we seen such an influx of people becoming therapists and online availability of therapist. This has likely occurred since the onset of the pandemic, which while can offer choice to people seeking therapists, the flood of therapy websites, social media therapy influencers and range of therapist titles can cause a lot of confusion for someone who is looking for a therapist. The good news? With the right approach, you can find a therapist who understands your needs, aligns with your values, and helps you on your journey to better mental health.

Why the Right Fit Matters

Therapy isn’t just about finding someone with the right credentials—though credentials and experience can be important – it’s about finding someone you can trust. Studies show that the therapeutic relationship is one of the strongest predictors of success in therapy. If you don’t feel comfortable with your therapist, or if their style doesn’t match your needs, you’re less likely to open up and benefit from the process.

That being said credentials and experience can also matter (see more about this below!)

So, how do you find the right therapist for you? Let’s break it down.

Step 1: Determine Your Needs

Before you start searching, take a moment to reflect:

– What are you seeking therapy for? (Anxiety, depression, trauma, relationships, etc.)

– Do you prefer a certain approach? (Cognitive-behavioral therapy (CBT), mindfulness-based therapy, etc.)

– What level of training/education would you prefer in your therapist? (extensive, moderate, minimal)

– Would you be more comfortable with a therapist of a specific gender, cultural background, or belief system?

– Do you prefer in-person sessions or online therapy?

Understanding your own preferences will help you narrow down your options.

Step 2: Check Credentials

When you find a potential therapist, take a closer look at their credentials:
✅ Are they licensed (e.g., C. Psych., RSW) or supervised by a licensed practitioner?
✅ Do they specialize in the issues you’re seeking help for?
✅ What approaches do they use, and do those align with your needs?

Many provincial associations have directories provide this information, but you can also verify credentials through regulatory boards in your region. (see our article on How to Find a Psychologist)

Step 3: Schedule a Consultation

Many therapists offer a free 10–15 minute consultation and many clinics offer an intake screening call (we offer both at Momenta!). With an intake coordinator, you can ask about whether there is clinician who would be a good match (availability, areas of focus, other characteristics, fees, insurance). For a discovery call with a potential therapist, use your time to ask questions and see if you feel comfortable with them. Some good questions to ask include:

– What’s your approach to therapy?

– Have you worked with clients who have similar concerns as mine?

– How do you structure your sessions?

– What is your approach to working with individuals from certain racialized, gender identity and/or cultural backgrounds

Step 4: Trust Your Gut

After your first session, reflect on how you felt:
✔️ Did you feel heard and understood?
✔️ Did the therapist seem engaged and supportive?
✔️ Did you feel comfortable opening up?

If something felt off, don’t hesitate to try someone else. Therapy is a personal journey, and you deserve a therapist who truly supports you. There is research that shows interpersonal skills as well as having a warm and flexible approach to the needs of the client are connected with better outcomes and less dropout (Walmpold et al., 2017), so the “vibe check” can be an important tool to assess fit.

Final Thoughts

Finding the right therapist takes time, but the effort is worth it. A good therapist can provide you with the tools, support, and guidance to help you navigate life’s challenges and grow into the best version of yourself.

If you’re ready to start your search, consider our approach and take the first step toward your mental well-being. Your future self will thank you!

The Momenta Clinic for Psychological Wellness is an innovative, evidence-based therapy and psychology practice offering both online therapy across Ontario and in-person counselling in Toronto and Brampton. We believe that therapy should feel human, not clinical—which is why our team of compassionate psychologists and psychotherapists focus on creating real, collaborative relationships where meaningful change can happen. Whether you’re navigating anxiety, ADHD, burnout, or life transitions, we help you move forward with insight, clarity, and care. Our approach is rooted in research, yet tailored to the nuances of your life—because healing isn’t one-size-fits-all. If you’re looking for therapy in Toronto or Brampton, or want the flexibility of virtual therapy anywhere in Ontario, we’re here when you’re ready.